Pete has been making kale chips for the past decade or so and they are always devoured as soon as they hit the serving platter (if they make it that far!). When the kale is slowly cooked and coated in healthy fats as well as good-quality salt and spices, the flavor and texture can become addictive. You can either eat kale chips on their own or place some on top of your soups, broths, or meals for that little something extra. And the good news is that even kids love them.
Serves: 2
1 bunch kale (about ¾ pound)
1 Tbsp coconut oil, melted
½ tsp of your favorite spice (such as curry powder, paprika, ground cumin, or ground turmeric) (optional)
Sea salt
Preheat the oven to 250°F.
Line a baking sheet with parchment paper.
Wash the kale thoroughly in cold water and pat dry.
Remove and discard the tough central stems, then cut the leaves into smaller pieces.
Toss the kale with some coconut oil, spice (if using), and salt in a large bowl. (Go easy on the salt; a little goes a long way.) Spread the kale on the baking sheet in a single layer; do not overcrowd. Use more than one baking sheet, if needed. Roast the kale for 35 to 40 minutes, until crispy.
Serve immediately or store in an airtight container in the pantry for up to 2 weeks.
calories 39.1 | 3.6g total fat (2.8g saturated fat, 0g trans fat) | 0mg cholesterol
152.4mg sodium | 1.5g total carbohydrate (0.7g dietary fiber, 0.4g total sugars, -g added sugars)
0.7g protein | 0mcg vitamin D | 25.7mg calcium | 0.3mg iron | 81.6mg potassium
Spiced seeds are among the yummiest snacks around. Not only are they delicious to eat by themselves, but they are also an awesome topping to the broths and soups in this book. But don’t stop there as they can add a wonderful texture and flavor to salads, grilled or steamed fish, and even egg and vegetable dishes. Play with different spices and seeds to create different flavor profiles.
Serves: 2
1 Tbsp coconut oil
1½ tsp cumin seeds
1 cup pumpkin seeds
¼ tsp chili flakes
Sea salt
Heat the oil in a frying pan over medium-high heat. Add the cumin seeds and pumpkin seeds and cook, stirring frequently, for 2½ to 3 minutes, or until the seeds are toasted. (You will hear them start to pop). Add the chili flakes, sprinkle with a good pinch of salt, and enjoy while warm.
calories 177.1 | 15.8g total fat (5g saturated fat, 0g trans fat) | 0mg cholesterol
152.4mg sodium | 4.1g total carbohydrate (1.7g dietary fiber, 0.4g total sugars, -g added sugars)
7.6g protein | 0mcg vitamin D | 20.5mg calcium | 2.5mg iron | 211.9mg potassium
When coming up with recipes for this book, I insisted that we have additions to the soups and broths as well as treats and snacks, so you can have fun when you are on the fast. Pete enjoyed coming up with different recipes that would be pleasant and tasty and still fit in with the requirements of my philosophy. So here are our turmeric-and-ginger-spiced coconut chips. They are utterly delicious.
Serves: 3 to 4
2 Tbsp coconut oil
1 tsp ground turmeric
1 tsp ground ginger
2 tsp raw honey
Pinch of sea salt
1⅓ cups coconut chips
Preheat the oven to 300°F.
Line a baking sheet with parchment paper.
Place the coconut oil, turmeric, ginger, and honey in a bowl and stir to combine. Sprinkle with some salt.
Add the coconut chips and toss gently until the coconut is well coated.
Spread the coconut over the prepared sheet in a single layer and bake, stirring gently every 5 minutes or so, for 15 to 20 minutes, or until lightly golden. Keep a close eye on the coconut after 10 minutes as it can burn quickly.
Remove the sheet from the oven and allow the coconut to cool completely before serving. Store in an airtight container in the pantry for up to 2 weeks.
calories 220.7 | 21.3g total fat (18.5g saturated fat, 0g trans fat) | 0mg cholesterol
154.8mg sodium | 8.3g total carbohydrate (3.9g dietary fiber, 3.7g total sugars, -g added sugars)
1.7g protein | 0mcg vitamin D | 8.1mg calcium | 1.3mg iron | 144.2mg potassium
Pete wanted to take the humble but powerful sauerkraut and upgrade it to a nutritional powerhouse with the addition of turmeric. Many people may not realize that when turmeric is fermented, not only does it become more bioavailable to the body, but its potency increases. So if you want more bioavailable turmeric and probiotic goodness in your diet, then this is for you!
Makes: 1 quart
4½ cups cabbage (you can use green or red, or a mixture of the two)
3 medium carrots, grated
2 Tbsp finely grated ginger
3 tsp ground turmeric
2 tsp caraway seeds
2 Tbsp fine Himalayan or sea salt
You will need a 1-quart preserving jar with an airlock lid for this recipe. Wash the jar and all the utensils you will be using in very hot water or run them through a hot rinse cycle in the dishwasher.
Remove the outer leaves of the cabbage. Choose 1 of the outer leaves, wash it well, and set it aside. Shred the remainder of the cabbage in a food processor, or slice it by hand.
Combine the grated carrot, shredded cabbage, ginger, turmeric, and caraway seeds in a bowl, then sprinkle with the salt. Massage the ingredients together for 10 minutes to release some liquid.
Fill the prepared jar with the cabbage mixture, pressing down firmly with a large spoon or potato masher to remove any air pockets. Leave ¾ inch of room free at the top. The vegetables should be completely submerged in the liquid; add some filtered water if necessary.
Take the clean cabbage leaf, fold it up to fit in the jar, and place it on top of the cabbage mixture. Add a small glass weight (a shot glass is ideal) to keep everything submerged. Close the lid, then wrap a tea towel around the side of the jar to block out any light.
Store in a dark place with a temperature of 60° to 75°F for 12 to 14 days. (Place the jar in a cooler to maintain a more consistent temperature.) Different vegetables have different culturing times and the warmer it is, the shorter the time needed. The longer you leave the jar, the higher the level of good bacteria and the tangier the flavor.
calories 14.3 | 0.1g total fat (0g saturated fat, 0g trans fat) | 0mg cholesterol
714mg sodium | 3.2g total carbohydrate (1.2g dietary fiber, 1.5g total sugars, -g added sugars)
0.6g protein | 0mcg vitamin D | 19.3mg calcium | 0.5mg iron | 98.3mg potassium
